Falls are one of the leading causes of injury in adults over 65- but poor balance isn’t just an issue for seniors. At every stage of life, maintaining balance plays a key role in how we move, react, and stay safe. Whether you're a young adult recovering from injury or an older adult hoping to stay independent, balance training should be part of your wellness routine.

Here’s what causes balance to decline—and how physical therapy can help you prevent falls and move with more confidence.

Why Balance Declines Over Time

Balance is a complex skill that relies on your:

• Muscles and joints to generate strength and control movement
• Eyes (vision) to track the environment
• Inner ear (vestibular system) to detect motion and orientation
• Nervous system to process feedback and coordinate a response

With age or injury, these systems may become less responsive. Common contributors to balance issues include:

• Muscle weakness
• Decreased flexibility or joint mobility
• Poor posture
• Changes in vision
• Inner ear disorders
• Certain medications or health conditions (e.g., neuropathy, diabetes, stroke)

The Real Risks of Falling

Falls are not only common- they can be costly. Each year, more than 1 in 4 older adults reports a fall. Even non-serious falls can lead to fear of falling again, which can reduce activity levels and increase fall risk even further.

Consequences of falls may include:

• Fractures (hip, wrist, spine)
• Head injuries
• Loss of independence
• Fear of movement (kinesiophobia)

How Physical Therapy Helps

Physical therapists are movement experts. They don’t just give you generic advice- they assess how your body moves and tailor exercises to target the exact weaknesses or imbalances you have.

During a PT assessment, your therapist may:

• Review your fall history and medical background
• Evaluate your strength, flexibility, and posture
• Test your gait and balance using evidence-based tools

Then, they create a personalized plan focused on:

• Building strength (especially in the core and lower body)
• Improving joint range of motion
• Enhancing proprioception (your sense of body position)
• Boosting reaction time and coordination

PT-Approved Exercises to Improve Balance

Here are five safe, functional exercises you can start at home. Always check with your provider before beginning a new routine:

1. Single-Leg Stance

Why it matters: Builds ankle and hip stability

• Stand near a counter
• Lift one foot off the ground
• Hold for up to 20 seconds, then switch legs

2. Tandem Stance

Why it matters: Builds balance and postural control without forward movement

• Stand near a counter or sturdy surface for support
• Place one foot directly in front of the other so your heel touches the toes of the opposite foot
• Hold this position for 10–30 seconds, then switch feet
  

3. Seated Marching

Why it matters: Builds hip flexor strength and core stability

• Sit tall in a chair
• Lift one knee toward your chest, then switch
• Repeat 10–15 times per leg

4. Side Stepping

Why it matters: Trains lateral stability for real-world situations

• Stand with knees slightly bent
• Take 10 steps to the right, then back to the left

5. Clock Reach

Why it matters: Combines balance with coordination

• Stand tall and imagine you’re at the center of a clock
• Reach one leg out to each hour (e.g., 12, 3, 6), return to center
• Switch legs and repeat

Extra Tips to Stay Steady

In addition to exercise, these small changes can go a long way:

• Declutter walkways to remove trip hazards
• Add grab bars and night lights where needed
• Wear supportive footwear (avoid slippers or socks on hard floors)
• Stay active - sedentary lifestyles accelerate muscle loss
• Manage medications that may cause dizziness or drowsiness

When to See a PT

If you’ve fallen recently, feel unsteady, or have noticed changes in how you walk, a physical therapist can help. It’s never too early- or too late- to work on your balance.

Your PT can:

• Pinpoint the root cause of your imbalance
• Design a customized exercise plan
• Help you regain confidence in your movements